Cutting carbs, eating more protein, lifting weights, and getting more sleep are all actions that can promote sustainable weight loss.
Focusing on long-term health and habits that you can stick with over time will help improve your health and are more likely to result in lasting weight loss.
Here are some science-backed tips to help you lose weight.
How to lose weight in 6 simple steps
- 1. Eat protein, fat, and vegetables
Aim to include a variety of foods at each meal. To balance your plate, your meals should include protein, fat, vegetables, and complex carbohydrates.
The following are the recommended amounts you should eat by age according to the Dietary Guidelines for Americans 2020–2025:
Protein
Eating a recommended amount of protein is essential to help preserve muscle mass while losing weight.
Diets with adequate protein may also reduceTrusted Source cravings and snacks by helping you feel full and satisfied.
The following are examples of foods that contain protein with amounts and servings from the U.S. Department of Agriculture’s Food Data CentralTrusted Source database.
Vegetables
All vegetables can be nutrient-rich additions to your diet. Aim to eat about 2.5 cupsTrusted Source of vegetables daily.
Examples of vegetables include:
- leafy greens
- tomatoes
- bell peppers
- green beans
- squash
Note that certain vegetables like potatoes, sweet potatoes, and corn are considered carbs or grains when on the plate because they’re higher in carbs and calories. Be mindful of your portion sizes when adding these vegetables to your plate.
Healthy fats
Healthy fats like olive oil, avocado, nuts, and seeds are great choices for your eating plan.
Although some oils, like olive oil, are considered healthy, they also provide 9 calories per gram, compared to protein and carbs, which provide only 4 calories per gram.
For this reason, it’s important to eat healthy fats in moderation and limit saturated and trans-saturated fats.
The following are examples of other foods that contain healthy fats:
Butter and coconut oil should be enjoyed only in moderationTrusted Source due to their high saturated fat content.
- 2. Move your body
The Physical Activity Guidelines for AmericansTrusted Source recommend combining cardio workouts with weight training for optimal health.
Cardio workouts include things like walking, jogging, running, cycling, or swimming. Learn more about types of weight training exercises.
Be sure to talk with a doctor before starting a new exercise plan.
- 3. Eat more fiber
Fiber moves slowly through the digestive tract and can help you feel fullerTrusted Source for longer to support weight loss.
It might also stabilize blood sugar levels, promote regularity, and protect against certain chronic conditions.
Fruits, vegetables, whole grains, breads, and legumes are food groups that contain a lot of fiber. Aim to eat 2 cups of fruit and 6 ozTrusted Source of grains daily. Many vegetables and legumes also contain fiber.
The following are examples of foods that contain fiber with their recommended daily servings:
4.Eat mindfully
Having a good understanding of how your body responds to food and eating can help you make sure you’re not overeating. This is known as mindful eating. It can involve the following:
- eating more slowly
- learning to recognize when you’re hungry vs. when you’re craving food for emotional reasons
- cooking colorful foods with a variety of textures to prolong and enjoy your meals
The reason eating quickly can be problematic is that it doesn’t allow your brain to register consciously when you’re full.
Eating slowly gives your stomach more time to tell your brain you’re full, which helps you learn to distinguish the feeling of genuine hunger vs. fullness. This can resultTrusted Source in you eating less.
Try minimizing distractions while you eat and follow these to slow down during your meals. Learn more about mindful eating and weight loss.
- 5. Stay hydrated
Drinking plenty of water can help promote weight loss by reducingTrusted Source your food intake, especially if you drink water before a meal.
It might also work by increasingTrusted Source fat burning, which can help enhance long-term weight loss.
Be sure to choose water or other low calorie drinks rather than sugar-sweetened beverages like soda, which are high in sugar and calories and could contributeTrusted Source to weight gain.
Other benefits from drinking water related to weight loss include helping you stay hydrated while you exercise and helping remove waste from the body. In general, drinking water helps your body run more efficiently.
- 6. Get plenty of sleep
In addition to changing your diet and exercise routine, getting enough sleep each night may be beneficial for weight loss.
One study found that people who regularly sleep less than 7 hours per night are more likelyTrusted Source to have a higher body mass index and develop obesity than those who sleep more.
Plus, sleep deprivation might also alter levels of hormones that control hunger and appetite.
As a general rule of thumb, it’s recommended to aim for at least 7 hoursTrusted Source of high quality sleep each night.
What about calories and portion control?
It’s not always necessary to count calories as long as you follow a balanced diet rich in protein, fat, and vegetables.
If you’re not losing weight, you may want to keep track of your calories to see if that’s a contributing factor.
Try using a free online calculator to estimate your calorie needs.
Eating too few calories can be dangerous and less effective for losing weight. Aim to reduce your calories by a sustainable and healthy amount based on a doctor’s recommendation.
Sample meal ideas for fast weight loss
Here are a few nutritious meal ideas that can support weight loss and include a mix of proteins, healthy fats, and complex carbs:
- poached egg with sliced avocado and a side of berries
- salmon baked with ginger, sesame oil, and roasted zucchini
- spinach, mushroom, and feta crustless quiche
How fast will you lose weight?
You may lose weight more quickly in the first week of a diet plan and then at a slower but more consistent rate after that. In the first week, you typically lose a mix of both body fat and water weight.
If this is the first time you’re changing your diet and exercise habits, weight loss may happen more quickly. Losing 0.5–2 pounds (lbs) per week is a safe amount to aim for.
